We see our members showing up and working hard. You’re lifting weights, pushing through tough workouts, and staying consistent with your training. That’s huge. But sometimes, people tell us they’re not seeing the results they want—whether it’s fat loss, strength gains, or more energy.
Here’s something important we want you to know:
What you eat has a bigger impact on your results than your workouts do.
Yes, exercise is important—it builds muscle, improves your heart health, boosts your mood, and so much more. But when it comes to changing how your body looks and feels, nutrition is the key.
You Can’t Out-Train a Poor Diet
You’ve probably heard that saying before, and it’s true. If you work out an hour a day but the other 23 hours are full of low-quality food, mindless snacking, or under-eating, your progress will stall.
Let’s break it down:
- If your goal is fat loss, you need to eat in a slight calorie deficit (that means you’re burning more than you’re taking in), while still giving your body enough nutrients to fuel your day and your workouts.
- If your goal is building strength and muscle, you need enough protein to support muscle repair and growth, and enough calories to support recovery.
- If your goal is more energy, you need balanced meals that keep your blood sugar stable and your body properly fueled.
In short, if your nutrition isn’t dialed in, it’s going to be a lot harder to reach your goals—no matter how hard you train.
What Does “Good Nutrition” Actually Mean?
It doesn’t have to be complicated. In fact, the simpler, the better. Here are a few basic guidelines we recommend to everyone:
1. Eat Real Food
Focus on whole foods as much as possible. That means:
- Lean proteins like chicken, turkey, fish, eggs, and tofu
- Colorful vegetables and fruits
- Healthy fats from nuts, seeds, avocados, and olive oil
- Whole grains like rice, oats, and quinoa
As Greg Glassman, the founder of CrossFit, famously said:
“Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar.”
That’s a great place to start. If you want more on that, check out CrossFit’s nutrition guidelines here.
2. Eat Enough Protein
Protein helps you feel full, rebuilds muscle, and supports recovery. Most adults don’t get enough—especially women. A good rule of thumb is to aim for at least one palm-sized serving of protein at each meal. That might look like:
- 3–4 eggs
- A chicken breast
- A scoop of protein powder in a shake
Want a deeper dive? This article from Precision Nutrition explains how much protein you might need based on your goals.
3. Don’t Skip Meals
Skipping meals or eating too little during the day can lead to low energy, mood swings, and overeating later on. Try to eat every 3–5 hours and include some protein, carbs, and healthy fats in each meal or snack.
4. Drink More Water
Hydration plays a bigger role than most people realize. If you’re tired, sore, or struggling with cravings, it might be because you’re dehydrated. Try to drink half your body weight in ounces of water each day. (Example: if you weigh 150 pounds, aim for 75 ounces.)
Check out this Mayo Clinic guide for more tips on how much water you need.
5. Plan Ahead
Let’s be real—most poor food choices happen when we’re tired, rushed, or stressed. Prepping meals and snacks ahead of time takes the guesswork out of eating and helps you stay on track even on busy days.
You don’t need to prep every meal, but having a few go-to options in the fridge can make a big difference. Think grilled chicken, hard-boiled eggs, cut-up veggies, and overnight oats.
What About Tracking Macros or Calories?
If you’re ready for a next step, tracking your food can be a powerful tool—but it’s not required to make progress. Some people love using apps like MyFitnessPal or MacrosFirst to learn about their habits and stay accountable.
Others do best with a simpler approach, like using the Precision Nutrition hand portion guide, which doesn’t require measuring or weighing anything.
The most important thing? Pick something that works for you. Your plan should feel realistic and sustainable—not something that stresses you out or feels extreme.
You Don’t Have to Do It Alone
We know nutrition can feel overwhelming—especially with so many conflicting messages out there. That’s why we’ve partnered with Smart & Simple Nutrition to bring expert guidance straight to our members.
Their coaches offer:
- Personalized plans based on your goals
- Accountability and weekly check-ins
- Support when life gets messy (because it always does)
If you’re tired of guessing and ready to feel better, eat better, and get results that last, we can help you get connected with them.
Your workout is the spark, but nutrition is the fuel that keeps the fire going.
Don’t let your hard work in the gym go to waste because your body isn’t getting the right support.
Start simple. Start small. Just start.
And if you need help? We’ve got your back. We have a Nutrition Kickstart starting May 10! Click here, shoot us a message, or talk to a coach after class—we’re happy to help you take the next step.